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Old 04-03-2008, 11:57 PM   #16
theparade
I hit open layups
 
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Default Re: Tips/Pointers on my current program

Yes, I will never take any supplements etc.
I don't think I actually have anytime to have an offseason, I play Soccer, Basketball, Volleyball, Track and Field.
I've been reading about the recovery period from that site:
http://www.grapplersgym.com/public/420.cfm?sd=2

So I'll make it 2 weeks, clear myself of injuries and design myself a workout and what to work on during the summer.
Again, thanks ABPrints. You are amazing help on this forum.
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Old 04-04-2008, 09:48 AM   #17
ABPrints
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Default Re: Tips/Pointers on my current program

Yeah, Grapplers is a good resource. Not sure I would take a full 4 weeks off as they suggest, but you sound like a pretty active kid, so 2 weeks would be beneficial. Just as wrestlers pick up nicks and bruises from the season, a basketballer needs to rest the legs a bit from all the pounding of the hardwood.

I still think if you have not lifted weights before, you can do so in the two week rest period, just no high impact stuff (plyos, olympic lifts).

After the two weeks, enter a two week active rest period where you start to increase the impact stuff slightly, one day a week of plyos, maybe a pickup game on the weekend, etc.

Good luck and keep us informed.
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Old 04-04-2008, 08:25 PM   #18
theparade
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Default Re: Tips/Pointers on my current program

So I'll be doing
2 weeks rest after season (Weights and stationary bicycle, no high impact)
2 weeks active rest (Some impact)

Would it be okay to workout in the gym in the active rest time? I'm just going to be using the weights, and some machines. Something like:
Days per week: 2
Load: 25-35% of Max
Reps: 10-15
Sets: 2-3

And then after the active rest period I can start doing a normal workout? What would a normal workout be like?

Load- 50-60% Max
Reps: 15-20
Sets: 2-3
Like that?

And do I continue my normal workout throughout the entire basketball, volleyball, soccer season?
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Old 04-05-2008, 10:09 PM   #19
theparade
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Default Re: Tips/Pointers on my current program

I've been doing some research, and that is to do fast-reps one day, 50% of MR, then one day of normal workout. I plan to do 1 day of fast-reps, and 2 days of normal workout. I'll be doing this in the offseason, since the fast-reps will be working my explosiveness, while the normal working out will increase my strength and muscle size.
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Old 04-06-2008, 07:01 PM   #20
theparade
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Default Re: Tips/Pointers on my current program

1 week of rest, avoid impact. Nurse all injuries, stationary bike.
1 week of active rest, nothing high impact. (Pick-up games, shooting, layups)

Early Pre-season: (1.5 weeks)
Off-season
-focus on core (lower back, abdominals)
Days per week: 3
Load- 50-60% Max
Reps: 15-20
Sets: 2-3

Off-season (2.5 weeks)
-4 weeks before season starts
Days per week: 3
Load-80%-90% Max
Reps: 4-8
Sets: 3-5

Explosive Weightlifting (2 weeks)
Days per week: 3
Load: 50%
Reps: 10-12
Sets: 2-3

Season: Normal Weightlifting
Days per week: 2
Load: 60%-70%
Reps: 10-12
Sets: 2-3

Explosive Weightlifting
Days per week:1
Load: 50%
Reps: 10-12
Sets: 2-3

Just made it up, it seems pretty good.
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Old 04-07-2008, 10:07 AM   #21
ABPrints
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Default Re: Tips/Pointers on my current program

For simplicity of a response form me, I think it looks decent. Use the percentages as a guide more than an absolute.
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